{"id":416092,"date":"2021-10-29T22:15:05","date_gmt":"2021-10-30T02:15:05","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=416092"},"modified":"2021-10-29T22:15:05","modified_gmt":"2021-10-30T02:15:05","slug":"ruck-a-little-work-a-little","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/watchtower\/ruck-a-little-work-a-little\/","title":{"rendered":"Ruck a little work a little"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 10\/22\/2021 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Ma Bell <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/candy-cane\/\" rel=\"tag\">Candy Cane<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/grisham\/\" rel=\"tag\">Grisham<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gunny\/\" rel=\"tag\">Gunny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ma-bell\/\" rel=\"tag\">Ma Bell<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/noonan\/\" rel=\"tag\">Noonan<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/ricky-bobby\/\" rel=\"tag\">Ricky Bobby<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> Noonan, Grisham <\/li><\/ul><\/div><p>The watchtower is designed to push you a little further than you may push your self. A 30 lb ruck and 60 lb sandbag will test your mettle with even the easiest exercises. Here&#8217;s how it went down.<\/p>\n<p>Warm Up<\/p>\n<p>Side straddle hops x 10 IC<\/p>\n<p>Cherry Pickers x 10 IC<\/p>\n<p>Don Quxiote x 10 IC<\/p>\n<p>Michael Phelps x 10 IC<\/p>\n<p>&nbsp;<\/p>\n<p>Thang:<\/p>\n<p>Ruck up and head to the base of the watchtower<\/p>\n<p>Round 1: 15 reps each<\/p>\n<p>Squat<\/p>\n<p>Merkin<\/p>\n<p>Row<\/p>\n<p>Deadlift<\/p>\n<p>WW2 with ruck overhead<\/p>\n<p>&nbsp;<\/p>\n<p>Ruck to Elmhurst drive thru<\/p>\n<p>Round 2: 15 reps each<\/p>\n<p>Lunge<\/p>\n<p>Tricep Extension<\/p>\n<p>Mountain Climber<\/p>\n<p>Clean<\/p>\n<p>Flutter Kick<\/p>\n<p>&nbsp;<\/p>\n<p>Ruck to the Bus stop in the middle of the Minges Lot<\/p>\n<p>Round 3: 15 reps each<\/p>\n<p>Bear Hug Squats<\/p>\n<p>Curl<\/p>\n<p>Plank Jack<\/p>\n<p>Snatch<\/p>\n<p>American Hammer<\/p>\n<p>&nbsp;<\/p>\n<p>Ruck to the flag poles for a round of step ups with rucks and sandbags, only 15 reps, but the pax got a small taste of what took out almost all that remained during GORUCK selection 2 weeks ago.<\/p>\n<p>Ruck to the entrance by the pool<\/p>\n<p>Round 4: 15 reps each<\/p>\n<p>Ruck overhead Squat<\/p>\n<p>Overhead press<\/p>\n<p>Cleve Climber<\/p>\n<p>Vup<\/p>\n<p>Due to running short on time we rucked back to the flag for one final exercise. 60&#215;60. I have to admit this was tougher than anticipated. But the gist is that you perform ruck burpees and toss ruck over head to land behind you and repeat as many times as you can for 60 seconds. I enjoyed this and I think I will incorporate it again. 6:15 Hard stop<\/p>\n<p>COT\/BOM<\/p>\n<p>Prayer Requests:<\/p>\n<p>Injured pax<\/p>\n<p>YHC and family members dealing with heath issues<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<p>Sign up for GTE 26: March 25-27&#8230;.you won&#8217;t regret it.<\/p>\n<p>Pumpkin Ruck 10\/26<\/p>\n<p>Ice Cream Ruck 11\/21<\/p>\n<p>&nbsp;<\/p>\n<p>Good work gents, Ma Bell out!<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"416092\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">0<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 10\/22\/2021 QIC: Ma Bell Pax: Candy Cane, Grisham, Gunny, Ma Bell, Noonan, Ricky Bobby Extra Credit: Noonan, Grisham The watchtower is designed to push you a little further than you may push your self. A 30 lb ruck and 60 lb sandbag will test your mettle with even the easiest exercises. Here&#8217;s how it [&hellip;]<\/p>\n","protected":false},"author":186,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[2758],"tags":[2166,1144,2872,249,1776,1462],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416092"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/186"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=416092"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/416092\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=416092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=416092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=416092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}